Framrap

Strength: DL worked up to 155# but I can't remember
Framrap (11 min AMRAP): 6 thrusters (65#) / 10 pull ups
6 rounds + 1 thruster

If this was a straight Fran, I wouldn't have picked 65# to throw around but since it was only 6 reps, I could do it. 65# has been feeling light for me lately but that will probably soon end. Everything about the WOD felt ok and I really had to manage my rests as thrusters is one movement that winds me.
DLs are another movement I have had some strain in the lower abdomen (before pregnancy) so I am careful with weight here now that I am pregnant. That being said 155# is still about 60% of my max so I thought it was fine. I didn't go any heavier.

The Seven

The Seven
7 rounds of
7 HSPU (pike on 20" box)
7 thrusters (55#)
7 KTEs
7 DL (135#)
7 burpees
7 KBS (1 pood)
7 pullups
38:33

First time ever with this WOD and I approached cautiously knowing this will take me forever. HSPUs made me dizzy :(

Been a few weeks since a heavy squat

Cycle 4 Week 2: BS 1RM + 5% from Cycle 3
5 reps @ 40% (70#)
5 reps @ 50% (85#)
3 reps @ 60% (105#)
3 reps @ 70% (120#)
3 reps @ 80% (140#)
3+ reps @ 90% (155#): 2 reps

Metcon: 4 rounds of
40 DUs
15 hand release push ups
8 thrusters (65#, rx)
11:41

Haven't heavy squatted the entire cycle 4 so I opted to do week 2 instead of week 3 rep scheme. Still felt heavy as evidenced by 2 reps at 155# (I did 3 reps at 155# at the end of last cycle) so clearly, I've regressed (no surprise).
On the upside, I suppose I have been working a lot more on upper body and the hand release push ups were pretty good rx form (no worming/peeling off floor as far as I can remember anyway). Shoulders felt pretty fatigued throughout so these were in 2s and singles towards the end to avoid failing. Made it through first two rounds of thrusters unbroken and in sets of 4 on the last two rounds. Makes me want to do Fran to see where I'm at!

Do Work. Eat.

Wendler Cycle 2 Week 2
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
3 reps @ 70% (47.5#)
3 reps @ 80% (52.5#)
3+ reps @ 90% (60#): 6 reps

Metcon: 15 min AMRAP of
7 ring dips (skinniest red band)
7 thrusters (65#, rx)
7 burpee box jumps (20", rx)
5 rounds + 2 ring dips

Post-WOD: 1000m row: 4:23

Really happy with the 6 reps on the last set. Really fought it out. No back pain. Focused on breathing and staying tight.
Metcon was brutal. Ring dips in singles by the last round or second last round. Thrusters were unbroken for three rounds which is probably the best I've ever done with this movement. Burpee box jumps were harder than expected.
Butt and lats were killing after the row.

Then, it was time to do work at Korean BBQ, All You Can Eat style!

Crossfit Invictus!

Dropped in at Crossfit Invictus today during my stay in San Diego (for work).

Nice facility with a receptionist, large bathrooms with change rooms, and two coaches to a class: one takes care of the people doing the Fitness WOD and the other one, the Performance WOD. I think the Competition class is run elsewhere but in this space, there are about 5 groups of people doing 5 different things at any one time. It's nuts! All the evening classes (4:30/5:30/6:30) were packed! 15+ people each!
Got to meet CJ and chatted briefly. Also saw a modern gypsy (Taylor) while I was rolling out before the WOD but he disappeared before I got a chance to chat. Drop-in fee is $20, but first time is free.

Today's WOD
A.
Jerk 1RM
Warm up sets with bar
I don't remember my sets exactly so this is a guess:
68#(5)-83#(4)-103#(3)-118#(1)-123#fx2
3# off PR
The 123# jerk was so close. I lost it because I didn't keep my back and core tight. Good tips from Cody and Nicole to 1) rack higher / closer to neck, 2) dip straighter (but it was mostly good... should be fixed with higher rack), and 3) tighter core.

B.
For Max Reps:
3 Minutes of Box Jumps (rx 18″)
1 Minute of Rest
3 Minutes of KBS (rx 16 kg - swing to forehead level)
1 Minute of Rest
3 Minutes of Thrusters (rx was 83#, I used 73#)
80+75+13=168

I already knew that my thrusters were going to be awful but this was really awful. I scaled because I thought I could keep moving but after the first set of 3, I hit a few doubles before resorting to singles. I can't breathe during these things!

Thrusters and Push ups

Day 5 at Sasquatch CF

20 min of skill/strength: I chose to work on snatches and snatch balances at 65#
Metcon:
21-15-9
Thrusters at 65# (Rx was 75# - really??)
Dynamic push ups onto 25# plates (modded to knees and "walked" onto the plates instead of the dynamic push
11:39

Post-WOD: Kipping pullups and messed around with the butterfly movement

I have a mental block with thrusters and always seem to have trouble with them. I actually failed one today. I had to go singles starting midway through the second round! This is also much slower than my last Fran time (although close to my first ever Rx Fran). Conditioning-wise, I'm definitely not back at my peak but aim to get there.
The 20 min skill/strength at the beginning of the WOD is something Tim (the owner) and Trey (the morning coach) are experimenting with but as Tim admitted after my class, it got a bit chaotic, especially with 14 people and having one coach running two heats. I'm sure they want to incorporate more skill/strength work but also isn't quite sure what to do with the newbies. In addition, they don't want to post WODs online in advance for fear of scaring people away. I think back to CFC's days as a young box and we all had to learn somewhere. People get hooked because they love this stuff and the ones that come back won't be scared away because they have to learn new movements and skills. CFC was blessed with many great coaches who knew how to teach well (Rudy, if you're reading this, I still owe you a testimonial!) and these guys could probably benefit from having more coaching experience. Their hearts are in the right place and I'm sure they'll get there. Anyways, Tim and I talked a bit afterwards and I suggested posting the strength part online in advance with a video tutorial so people can have an idea about what it is they're going to be taught that day. They can still keep the metcon a surprise if that's what they're going for. Either way, I can only see benefit from being mentally prepared and even if someone did think it was crazy or hard to do, the people who love Crossfit won't care and will want to meet the challenge head on.

8/19-20

Friday WOD
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).

Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.

Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha

Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!


For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!